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Cod vs. Crouton — In-Depth Nutrition Comparison

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What are the differences between cod and crouton?

  • Cod is higher in vitamin B5, vitamin B12, and vitamin B6, yet crouton is higher in iron, vitamin B1, folate, vitamin B3, manganese, and fiber.
  • Cod's daily need coverage for vitamin B5 is 3051% more.
  • The amount of sodium in cod is lower.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Croutons, plain types in this article.

Infographic

Cod vs Crouton infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +233.1%
Contains more PhosphorusPhosphorus +76.5%
Contains less SodiumSodium -92.3%
Contains more CalciumCalcium +375%
Contains more IronIron +973.7%
Contains more CopperCopper +482.1%
Contains more ZincZinc +97.8%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +13.3%
~equal in Magnesium ~31mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +35564.3%
Contains more Vitamin B6Vitamin B6 +842.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +719.7%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more FolateFolate +1785.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +49.7%
Contains more WaterWater +1376.7%
Contains more FatsFats +885.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +733.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +3154.3%
Contains more Poly. FatPolyunsaturated fat +451.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Crouton
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod Crouton DV% diff.
Vitamin B5 153mg 0.429mg 3051%
Vitamin B1 0.076mg 0.623mg 46%
Iron 0.38mg 4.08mg 46%
Vitamin B12 0.91µg 0µg 38%
Folate 7µg 132µg 31%
Sodium 54mg 698mg 28%
Carbs 0g 73.5g 25%
Vitamin B3 2.063mg 5.439mg 21%
Manganese 0.015mg 0.5mg 21%
Fiber 0g 5.1g 20%
Vitamin B6 0.245mg 0.026mg 17%
Calories 82kcal 407kcal 16%
Vitamin B2 0.065mg 0.272mg 16%
Copper 0.028mg 0.163mg 15%
Cholesterol 43mg 0mg 14%
Phosphorus 203mg 115mg 13%
Protein 17.81g 11.9g 12%
Choline 65.2mg 12%
Fats 0.67g 6.6g 9%
Potassium 413mg 124mg 9%
Selenium 33.1µg 37.5µg 8%
Monounsaturated fat 0.094g 3.059g 7%
Polyunsaturated fat 0.231g 1.273g 7%
Calcium 16mg 76mg 6%
Saturated fat 0.131g 1.51g 6%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Zinc 0.45mg 0.89mg 4%
Vitamin E 0.64mg 4%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 68.4g N/A
Magnesium 32mg 31mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.14mg 0%
Threonine 0.781mg 0.337mg 0%
Isoleucine 0.821mg 0.456mg 0%
Leucine 1.447mg 0.832mg 0%
Lysine 1.635mg 0.278mg 0%
Methionine 0.527mg 0.211mg 0%
Phenylalanine 0.695mg 0.586mg 0%
Valine 0.917mg 0.514mg 0%
Histidine 0.524mg 0.255mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
731%
Cod
35%
Crouton
Minerals Daily Need Coverage Score
38%
Cod
70%
Crouton

Comparison summary

Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 644mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.379g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 72)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.